Obesity Discussion Forums - View Single Post - Running For Weight Loss

chalovina · 03-21-08, 02:26 AM

Running for weight loss is the easiest, cheapest, most effective way to get healthy and lose weight. Imagine, you do not have to sign up for a gym, nor do you need to purchase expensive equipment to enjoy running. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop pounds. A 150-pound person will burn approximately 100 calories per mile when running. So, if you want to burn more fat, read this post and try to run.

Running for weight loss is better than walking for weight loss?

Running for weight loss

Isn’t walking good enough? Yes, it definitely is good enough. For some people, particularly those with joint problems, walking is the most impact they can handle. But for people who need to bump up their workout, so it’s not just “good enough”, but an effective fat burning routine, running for weight loss can be the boost that will break through plateaus. Running is a form of high intensity exercise that helps to boost metabolism which plays an important role in weight loss, and running itself burns more fat than walking. Running on a track for 45 minutes burns over 535 calories. The same time spent walking at a brisk pace burns about 204 calories (this is based on a 150 pound woman). Read my post about low or high intensity is better for weight loss.

Here are some tips that maximum the effectiveness of running for weight loss:

Run Regularly

Running for weight loss - run regularly

If you want to lose weight, you're not going to get it off by running once a week. It's best to run every day but, if that's not possible, try to shoot for at least 3-4 times per week. Before picking up the pace, be sure to warm yourself up starting on a slow jog or brisk walk. After a while, change your pace from a slow jog to a moderate jog. It's not necessary to jog hard enough to interrupt your breathing pattern. Your breathing may be hard after a solid jog of 15 minutes but you should still be able to talk to your partner or to anyone you meet on the trail. Rest if you need to, there's always a room to catch up on your breath, although it is better to change the pace from a jog to a walk. You can maintain this 15 minute jog thrice a week for a maximum of eight weeks. After which, you can increase the duration to 30 minutes although it is not necessary. You can stick to the 15 minute jog every week since it can suffice to keep your body healthy

Interval running

Interval running will be done with intensity. Sprint for 10 seconds and then walk 10 seconds and so on… This way You don’t have to spend much time. 10 sprints like that will burn fat like butter on hot stove. Read HIIT - High Intensity Interval Training, it is a form of exercise just with only 15 minutes.

Healthy Eating

Running for weight loss - Healthy Eating

If you hope to lose weight by running, keep in mind that you'll only shed pounds if you burn more calories than you consume. To lose a pound, you have to burn, through exercise or life functions, about 3600 calories. So you'll need to combine running with a healthy diet. One common eating mistake among runners is that they overcompensate for the calories burned by exercise with extra calories from more food and beverages. Some runners even find that they gain weight, despite their regular training. The easy way is that you should maintain a food journal. This will at least help us in knowing whether we are eating less or more. Besides, you should have enough calories for your body. Low calories diet in long term will slow down your metabolism.

03-21-08, 02:26 AM	#1 (permalink)
chalovina Banned Join Date: Dec 2007 Posts: 10	Running For Weight Loss - Tips To Maximum The Effectiveness Running for weight loss is the easiest, cheapest, most effective way to get healthy and lose weight. Imagine, you do not have to sign up for a gym, nor do you need to purchase expensive equipment to enjoy running. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop pounds. A 150-pound person will burn approximately 100 calories per mile when running. So, if you want to burn more fat, read this post and try to run. Running for weight loss is better than walking for weight loss? Running for weight loss Isn’t walking good enough? Yes, it definitely is good enough. For some people, particularly those with joint problems, walking is the most impact they can handle. But for people who need to bump up their workout, so it’s not just “good enough”, but an effective fat burning routine, running for weight loss can be the boost that will break through plateaus. Running is a form of high intensity exercise that helps to boost metabolism which plays an important role in weight loss, and running itself burns more fat than walking. Running on a track for 45 minutes burns over 535 calories. The same time spent walking at a brisk pace burns about 204 calories (this is based on a 150 pound woman). Read my post about low or high intensity is better for weight loss. Here are some tips that maximum the effectiveness of running for weight loss: Run Regularly Running for weight loss - run regularly If you want to lose weight, you're not going to get it off by running once a week. It's best to run every day but, if that's not possible, try to shoot for at least 3-4 times per week. Before picking up the pace, be sure to warm yourself up starting on a slow jog or brisk walk. After a while, change your pace from a slow jog to a moderate jog. It's not necessary to jog hard enough to interrupt your breathing pattern. Your breathing may be hard after a solid jog of 15 minutes but you should still be able to talk to your partner or to anyone you meet on the trail. Rest if you need to, there's always a room to catch up on your breath, although it is better to change the pace from a jog to a walk. You can maintain this 15 minute jog thrice a week for a maximum of eight weeks. After which, you can increase the duration to 30 minutes although it is not necessary. You can stick to the 15 minute jog every week since it can suffice to keep your body healthy Interval running Interval running will be done with intensity. Sprint for 10 seconds and then walk 10 seconds and so on… This way You don’t have to spend much time. 10 sprints like that will burn fat like butter on hot stove. Read HIIT - High Intensity Interval Training, it is a form of exercise just with only 15 minutes. Healthy Eating Running for weight loss - Healthy Eating If you hope to lose weight by running, keep in mind that you'll only shed pounds if you burn more calories than you consume. To lose a pound, you have to burn, through exercise or life functions, about 3600 calories. So you'll need to combine running with a healthy diet. One common eating mistake among runners is that they overcompensate for the calories burned by exercise with extra calories from more food and beverages. Some runners even find that they gain weight, despite their regular training. The easy way is that you should maintain a food journal. This will at least help us in knowing whether we are eating less or more. Besides, you should have enough calories for your body. Low calories diet in long term will slow down your metabolism.